Mindfulness
What is mindfulness?
A practice to help kids be aware of thoughts and feelings. To focus on what is happening in this moment without judging it.
It’s like using your super senses to notice what you see, hear, feel, smell, or taste, and being curious about it.
What is distress?
Feeling so mad, sad or scared that you're really uncomfortable.
What is emotion regulation?
The ability to understand, manage and express feelings in a healthy way.
Why should I improve my relationships?
So others will listen to me. So others are more likely to give me what I want. So I get into fewer fights with friends and family.
What does it mean to "let it go"?
Accepting something all the way, even when you don't like it, and accepting it with both your head and your heart.
What are the three states of mind?
Emotion mind, fact mind and wise mind
What is distress tolerance?
A skill that gets us through difficult situations or emotions without big reactions that might get us in trouble.
What are examples of ways to have fun?
Play with friends, sing, drawing/painting, helping others, going to the park or taking care of pets.
What gets in the way of people listening to me?
I am not clear enough about what I want.
I don't know the right words to use.
I worry about what will happen.
I have feelings that are confusing and make it hard to think clearly or speak up.
There are differences between what I want and what they want.
I don't have much control in the situation.
I start yelling and get punished before they listen.
What is one thing you will remember most from DBT group?
Explain the "how" skill of DON'T JUDGE.
Avoid calling things 'good' or 'bad'. Labeling means you are in your emotion mind.
What does a feelings thermometer show?
A feelings thermometer shows how feelings grow from feeling okay to strong feelings such as frustrated, angry and enraged.
Examples of healthy foods in a balanced meal?
Vegetables, water, milk, fruit, nuts, fish and beans
What is the goal when you're talking to someone? Either __________ or __________.
Getting what you want or keeping friends.
What are the five senses used for a grounding exercise?
Sight (eyes), smell (nose), hearing (ears), taste (mouth), touch (hands/skin)
Three ways to pay attention to what is going on?
On purpose, in the moment, not judging
________ and ________ outcomes are ways to consider consequences of choices.
Helpful and unhelpful
OR
Pros and cons
What is opposite action?
Acting the opposite way of how you're feeling/urges you may have. Examples include feeling scared with urges to run and hide and instead you face your fears. Feeling angry and you want to fight or call names and instead you avoid or are kind and understanding.
What does one of the letters in GIVE stand for? When we speak in the GIVE manner we are more likely to get what we want or have people listen to us.
Gentle
Interested
Validate
Easy manner
"How" skill refresher: Play by the ________, even if you do not like them.
RULES
Why is mindfulness important?
We can see what is really happening around us.
We stay more in control.
It helps us to be wise in our decisions.
What does one of the letters in DISTRACT stand for?
Do something else
Imagine (that you're at your favorite place, that you're a superhero or in a fair castle)
Self soothe
Think about something else
Remind yourself (that you'll feel better later)
Ask (someone to do something with you)
Count your breath
Take a break
What does one of the letters of PLEASE LAUGH stand for?
PhysicaL health
Eat balanced meals
Avoid harmful things
Sleep
Exercise
Let go of worries
Apply yourself
Use coping skills
Goals
Have fun
What does one of the letters in DEAR MAN stand for? Using DEAR MAN skills can help you to get what you want.
Describe the situation and stick to the facts
Express your feelings (I feel... I think... I want...)
Ask for what you want clearly
Reward the person by telling them what they will get if they do what you want
Mindful of what you want and avoid getting distracted
Appear confident - keep good eye contact, use a confident voice
Negotiate - be willing to do some "give and take"
What is the goal of our DBT group?
To help us manage emotions, relationships and distress.